So…how’s your diet? If you’re like most of us, you have your good days, and then – whoops – those moments when you stray off-plan. And that’s okay…most of the time. (The typical body can weather the occasional not-so-healthy treat and be just fine.)
But what if you’re missing key nutrients? How would you know – and what can you do about it?
Your fascinating (and very smart) body has some key signs it uses to tell you when you’re lacking essential elements in your diet. Here are the top 5 signs that you are vitamin deficient and what you can do to fix them.
Sign #1: You’re Losing Hair
While both men and women can expect a degree of hair thinning at some point (for men, after age 30; for women, around menopause), a sudden and dramatic hair fall could mean trouble, experts say. The top vitamin deficiency connected with hair loss is iron, followed by zinc, Vitamin D, and fatty acids, especially omega-3 and omega-6. Get your iron, zinc and D levels checked and supplement as needed. Meanwhile, eat plenty of iron- and omega-rich veggies or lean meats, lean dairy, and fish.
Sign #2: You Have a Persistent Skin Rash
If you get scaly, itchy rashes on your skin and can’t pinpoint the reason, ask your doctor whether you may have a biotin deficiency. Biotin – also known as Vitamin B7 – can be found in egg yolks and plays a vital role in the health of keratin-containing organs such as skin and hair. Eat eggs, fortified cereals and legumes to boost your B7 naturally.
Sign #3: You Have Cracks at the Sides of Your Mouth
Weirdly enough, tiny, dry cracks extending from the sides of your mouth may mean a protein deficiency. The reason: a deficiency in protein wreaks havoc on your muscles, your skin and even your hormones. And while protein technically isn’t a vitamin, it plays a role in the key signs you are vitamin deficient due to its supportive role. Be sure to eat plenty of eggs, lean meat and if you’re vegan, choose protein-rich veggies.
Sign #4: Your Hands and Feet Tingle
Among the top signs that you are vitamin deficient is an on-again, off-again tingling in your hands and feet. While this symptom warrants a trip to the doctor, don’t discount the fact that you may be deficient in B vitamins, which regulate your nerves. The most likely culprits? Too little Vitamin B6 or B12. Get these from fish, poultry, eggs, dairy, and fortified breakfast cereals.
Sign #5: Your Legs Cramp at Night
Cramping in the calves and feet can be agony – especially at night, when you’re trying to sleep. When it comes to vitamin deficiencies, cramps are among the chief complaints doctors hear. The solution is simple: you may just need more potassium, which keeps muscles calm. Eat more almonds, hazelnuts, kale, spinach, broccoli, apples and squash.
Remember: any unusual or new symptom warrants a trip to the doctor. But if you’ve been cleared of a more serious issue, ask for a complete blood panel to try to uncover lurking vitamin deficiencies.
If you have one of the 5 signs you are vitamin deficient above, boost your diet per the recommendations. You may just feel better, look better, and be healthier than ever before. Here’s to your health!
